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20-Minute Full Body EMOM Workout
Welcome to my 20-minute full body EMOM (every minute on the minute) workout. We work all of our major muscle groups in compound movements competing with ourselves and the clock in every round. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 4 sets of 3 rounds each. Each set has a unique combination of exercises. In every round you’re encouraged to beat the clock and finish with 15-20 seconds of rest time. The purpose of the workout is to increase your functional strength and endurance working for time but maintaining good form and range of motion. I used 10 lb (4.5 kg) and 20 lb (9.1 kg) weights.
Workout Video:
Workout Breakdown:
There are 4 sets with 3 rounds each in this EMOM (every minute on the minute) workout. Start at the beginning of the minute and complete the reps assigned then rest for the remainder of the minute. Challenge yourself to add a rep if you have time. There is a full one minute rest between each set.
Exercises
Set 1
- Reverse Lunge + Lateral Raise (6)
- Squat + Overhead Press (6)
Set 2
- Curl + Upward Press (6)
- Pushup + Shoulder Tap (6)
Set 3
- Tuck & Extend (8)
- Double Rainbow (8)
Set 4
- Windmill (4L + 4R)
- Snatch (8)
